Better Sam

Gymnasticals

AMRAP in 30 minutes:
2 chin-ups
2 p-bar dips (swapped to 2 15-second negatives in round 5)

8.

Level 2
Strength
3 Rounds For Quality:
0:20 L-Sit Hang
5 Toes-To-Bar From L-Sit Hang
5 Knees-To-Elbows
5 Toes-To-Bar

Or something. Lots of practice I guess.

Gymnasticals

AMRAP in 30 minutes:
1 chin-up
1 15-second negative chin-up
1 p-bar dip
1 15-second negative p-bar dip

10.

5 rounds:
2 false grip ring rows, 3s eccentric, top of ring at hip; feet one foot in front of rings
90 second rest
2 ring push-ups, 3s eccentric, top of ring at mid-shin
90 second rest

3×5 seated external rotation, 10#, 4s eccentric/2s bottom hold

Level 2
Strength
Back Squat (3×8)

83, 103, 123, 133, 143.

Metcon
3 Rounds For Time:
10 Ring Push-Ups
20 KB Swings
30 Double-Unders

4:37.

Level 2
Metcon
“The 12 Days of CrossFitmas”
To be completed “…and a partridge in a pear tree” style.
12 Kettlebell Swings, 32/24kg
11 Toes-To-Bar
10 Pull-Ups
9 Hip Extensions
8 Walking Lunges
7 Wall Ball Shots, 20/14#
6 Snatches, 95/65#
5 Overhead Squats, 95/65#
4 GHD Sit-Ups
3 Man-Makers, 30/15#
2 Burpee-Box-Jumps, 20″
1 Deadlift, 275/185

44:38.

Gymnasticals

AMRAP in 30 minutes:
1 chin-up
1 15-second negative chin-up
1 p-bar dip
1 15-second negative p-bar dip

8. +2 after time.

5 rounds:
2 false grip ring rows, 3s eccentric, top of ring at belly button; feet one foot in front of rings
90 second rest
2 ring push-ups, 3s eccentric, top of ring at mid-shin
90 second rest

3×5 seated external rotation, 10#, 4s eccentric/2s bottom hold

5 rounds:
5 GHR
5 Bulgarian split squats, each leg, 2×20#

50 Burpees for time
4:06.

Gymnasticals

AMRAP in 30 minutes:
2 chin-up
1 p-bar dip

10. 2 failed dips.

5 rounds:
2 false grip ring rows, 3s eccentric, middle of ring at belly button; feet one foot in front of rings
90 second rest
2 ring push-ups, 3s eccentric, top of ring at 1″ below knee
90 second rest

3×5 seated external rotation, 10#, 4s eccentric/2s bottom hold

5 rounds:
5 GHR
5 Bulgarian split squats, each leg, 2×20#

Level 2
Metcon
For Time:
21 Row, for calories
42 Double-Unders
15 Row, for calories
30 Double-Unders
9 Row, for calories
18 Double-Unders

4:56.

Gymnasticals

AMRAP in 30 minutes:
1 chin-up
1 20-second eccentric dip

16 rounds.

5 rounds:
2 false grip ring rows, 3s eccentric, top of ring at bra band; feet one foot in front of rings
90 second rest
2 ring push-ups, 3s eccentric, top of ring at knee
90 second rest

3×5 seated external rotation, 5#, 4s eccentric/2s bottom hold

Level 2
Ladies Night
“Isabel Meets Grace Meets Karen”
3 Rounds For Time:
10 Snatches, 135/95#
10 Clean & Jerks, 135/95#
50 Wall Balls, 20/14#

19:17.

Level 2
Metcon
For Time:
20 Calorie Row
30 Toes-To-Bar
80 Double Unders
60 Push Press, 115/85#
80 Double Unders
30 Toes-To-Bar
20 Calorie Row

18:17